200 Swim
200 Kick
200 Pull
200 Drill
4 x 50 Desc 1-4 @ :60
10 x 50 Kick @ :60
Odd: Free
Even: Choice
4 x 150 @ 2:00 4 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
3 x 150 @ 2:00 3 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
2 x 150 @ 2:00 2 x 100 Stroke @ 1:30 4 x 50 Kick @ :60 :60 rest
1 x 150 @ 2:00 1 x 100 Stroke @ 1:30 4 x 50 Kick @ :60
10 x 50 @ :50
1-5 Descend Free
6-10 Ascend Choice
______________________
5300 SCY
About 1 hr 35 min
-Held 1:42-1:45 on 150's
-Held 1:18-1:21 on 100's back
-Was actually a little harder workout than I first thought it would be. It was just a good fat burner type of workout keeping your HR up the whole time.
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